Proper planning can increase your chance of quitting. This includes making a “Quit Plan”, which will help you to:

Be focused, confident, and motivated to quit, so that you can follow the methods properly

Identify challenges you will face as you quit and ways to overcome them

Improve your chances of quitting tobacco use for good

The following steps will help you to create your own personal quit plan. As you move through the steps, keep a record of your plan or remember it well and refer to it during your quit attempt.

Register to quit – give us a missed call

When it comes to quitting, sooner is better than later. Many tobacco users choose a date within the next week to quit tobacco use. This gives you enough time to prepare. Really think about your quit date. When you are ready, register by giving a missed call to 011-22901701 which is a free service or login and register at www.nhp.gov.in/quit-tobacco.

Next Step: Circle your quit day on your calendar. Put it up somewhere where you will see it every day. This will remind you of your decision to become tobacco free and give you time to prepare to quit.

Let Loved Ones Know You Are Quitting

Quitting tobacco use is easier with support from important people around you. Let them know well before your quit date that you are planning to quit tobacco. Explain how they can help you quit. We all need different things, so be sure you let friends and family know exactly how they can help.

Next Step: Support is one of the keys to successfully quitting. However, it can be hard to ask for help, even from the people closest to you. Review tips on getting support to make sure you get the help you need.

Remove Reminders of Tobacco use

Getting rid of tobacco use reminders can keep you on track during your quit attempt. Tobacco use reminders can include your cigarettes, bidis, match boxes, ashtrays, lighters, packets or sachets. It may also help to make things clean and fresh at work‚ in your vehicle‚ and at home. Even the smell of tobacco can cause a craving.

Next Step: Throw away all your cigarettes, tobacco products and matches. Get rid of your lighters and ashtrays. Don't save one pack "just in case."

Identify Your Reasons to Quit Tobacco use

Everyone has their own reasons for quitting tobacco use. They want to be healthier, save some money, or keep their family safe. As you prepare to quit, think about your own reasons for quitting. Remind yourself of them every day. They can inspire you to stop tobacco use for ever.

Next Step: Make a list of all the reasons you want to quit tobacco use. Keep it in a place where you can see it every day. Any time you feel the urge to use tobacco, look at your list. It will keep you motivated to stay tobacco free.

Identify Your Tobacco use Triggers

Once you use tobacco, it becomes tied to many parts of your life. Certain activities, feelings, and people are linked to your tobacco use. When you come across these things, they may "trigger" or bring on your urge to consume tobacco again. Try to know your tobacco use triggers and develop ways to deal with them.

Next Step: Make a list of everything that makes you feel like using tobacco. Now, write down one way you can deal with or avoid each item on your list. Keep this list nearby during your quit. Do you have difficulty in making your list? Find examples of common triggers and ways to deal with them on our craving page.

Develop Coping Strategies

Nicotine is the chemical in tobacco that makes you addicted to tobacco use. When you stop tobacco use, your body has to adjust to not having nicotine in its system. This is called withdrawal. Withdrawal can be unpleasant, but you can get through it. Developing strategies to cope with withdrawal ahead of your quit can help ensure you stay tobacco free forever!

REMEMBER, NICOTINE IS ONE OF THE MOST ADDICTIVE SUBSTANCES.

Have Places You Can Turn to For Immediate Help

Quitting tobacco use is hardest during the first few weeks. You will deal with uncomfortable feelings, temptations to smoke, withdrawal symptoms, and tobacco cravings. Whether it is a support group, or good friend, make sure you have quit tobacco use support options available at all times.

REMEMBER, CRAVINGS DON’T LAST FOREVER. THESE GO AWAY IN A FEW DAYS / WEEKS.

Reward yourself for each step you take towards quitting

Quitting tobacco use happens one minute and one hour, one day at a time. Reward yourself throughout your quit attempt process. Celebrate important steps in your quitting journey such as being 24 hours tobacco free, one week tobacco free, and one month tobacco free. Quitting tobacco use is hard, be proud of your accomplishments.

Next Steps: You should be proud every time you take a small but important step towards quitting tobacco use.

This Portal is designed, developed and hosted by Centre for Health Informatics (CHI), set up at National Institute of Health and Family Welfare (NIHFW), by the Ministry of Health and Family Welfare (MoHFW), Government of India.